5 free training plans — no sign-up required

5 free training plans — no sign-up required

From beginner 5K to marathon — browse our template plans before creating your personalised programme

See the free plans

RunRun offers 5 training plan templates that anyone can browse for free, without creating an account: beginner 5K, beginner 10K, progressive half-marathon, beginner marathon, and gentle return-to-run. These are model plans — structured, progressive, science-based — designed to give you a clear picture of what a proper running programme looks like. They are not personalised: for a plan tailored to your exact level, schedule and race date, the next step is to create a free account and let the RunRun AI generate your custom programme.

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5 plans ready to browse

Beginner 5K (8 wks), beginner 10K (10 wks), progressive half-marathon (12 wks), beginner marathon (16 wks), gentle return-to-run (6 wks). Each plan is laid out week by week with mileage and training focus.

A plan for every goal

First race ever? Coming back after a break? Stepping up to a half or full marathon? The 5 plans cover the key milestones of a runner's journey, from a very first 5K to crossing a marathon finish line.

Progressive load at a glance

Each plan shows weekly mileage, session count and training focus block (foundation, volume, tempo, taper). You can see at once how load builds — and when it eases before race day.

6 to 16 weeks depending on distance

Return-to-run: 6 weeks. 5K: 8 weeks. 10K: 10 weeks. Half-marathon: 12 weeks. Marathon: 16 weeks. Realistic durations that allow proper adaptation without rushing.

Grounded in exercise physiology

Training blocks (foundation, volume, tempo, taper) are built on validated scientific principles. Every week has a precise role in your progression — nothing is left to guesswork.

A stepping stone to personalisation

These template plans are honest models, not custom programmes. For a plan adapted to your exact profile — level, availability, race date — create a free account and get your AI plan in minutes.

Example: beginner 10K plan (10 weeks)

S1

Week 1 — Foundation (12 km, 3 sessions)

A gentle start. Three short runs at an easy pace to get the body used to regular effort without excessive fatigue.

  • Easy run 4 km
  • Easy run 4 km
  • Long run 4 km
S2

Week 2 — Foundation (15 km, 3 sessions)

A slight volume increase while staying in easy aerobic zone. The goal is to build the training habit.

  • Easy run 5 km
  • Easy run 5 km
  • Long run 5 km
S3

Week 3 — Volume (18 km, 3 sessions)

First volume threshold. Cumulative load starts to stimulate aerobic adaptations.

  • Easy run 6 km
  • Easy run 6 km
  • Long run 6 km
S4

Week 4 — Volume (22 km, 3 sessions)

Steady progression. The long run now covers more than half the target race distance.

  • Easy run 7 km
  • Easy run 7 km
  • Long run 8 km
S5

Week 5 — Volume (26 km, 4 sessions)

Moving to 4 sessions. A short midweek run is added to increase frequency without overloading.

  • Easy run 6 km
  • Easy run 6 km
  • Easy run 5 km
  • Long run 9 km
S6

Week 6 — Tempo (28 km, 4 sessions)

Introduction of sustained pace. One session includes race-pace segments to start building running economy.

  • Easy run 7 km
  • Tempo run 8 km (3 km at threshold)
  • Easy run 5 km
  • Long run 8 km
S7

Week 7 — Tempo (30 km, 4 sessions)

Volume and quality combined. A pivotal week where 10K-specific work really begins.

  • Easy run 7 km
  • Tempo run 9 km
  • Easy run 5 km
  • Long run 9 km
S8

Week 8 — Speed (32 km, 4 sessions)

Peak week. Maximum training load with an interval session to prepare for the race finish.

  • Easy run 8 km
  • Intervals 10 km (6×1 km, 90s rest)
  • Easy run 5 km
  • Long run 9 km
S9

Week 9 — Speed (28 km, 4 sessions)

Begin tapering. Volume drops but intensity remains — the goal is to shed fatigue while keeping sharpness.

  • Easy run 7 km
  • Intervals 8 km (4×1 km)
  • Easy run 5 km
  • Long run 8 km
S10

Week 10 — Taper (18 km, 3 sessions)

Race week. Volume cut in half, very easy runs. Your body is consolidating 9 weeks of adaptations — let it rest.

  • Easy run 5 km
  • Light jog 5 km
  • Short jog 3 km (day before)
  • 10K — Race day!

How to get the most from these template plans

1

Browse before committing

Seeing 10 or 16 weeks laid out helps you plan around travel, recovery, and work commitments. That's the primary value of these template plans: giving you the big picture before you start.

2

Don't skip recovery weeks

Every plan includes lower-volume recovery weeks. These aren't wasted time — this is when physiological adaptations consolidate. Don't rush through them to "make up" for missed sessions.

3

"Easy pace" is slower than you think

In the aerobic base zone, you should be able to hold a conversation while running. Around 80% of your training should be at this effort level. Running too hard too often is the leading cause of injury in beginners.

4

These plans are frameworks, not rules

A cold, a hectic week, a niggling pain — life interrupts training. For a programme that adapts to these disruptions, the RunRun AI personalised plan is built for exactly that.

5

Upgrade to a personalised plan when ready

Template plans give you the general structure. An AI plan accounts for your current pace, available days, and exact race date. Creating a RunRun account takes 2 minutes and is completely free.

Questions fréquentes

Do I need to create an account to view the plans?

No. All 5 plans in the RunRun library (beginner 5K, beginner 10K, progressive half-marathon, beginner marathon, return-to-run) are freely accessible — no sign-up, no email required.

Are these plans actually personalised?

No — and it's important to be clear about this. These are template plans built around a "standard beginner" or "standard intermediate" profile. They don't account for your current pace, availability or race date. For a truly personalised plan, you need to create a free account and use the RunRun AI generator.

How do I get a plan 100% tailored to my profile?

Create a free RunRun account (email only, no credit card), enter your race goal, current level, available training days and race date. The AI generates a week-by-week plan adapted specifically to you.

Are the plans really free?

Yes. Browsing the 5 template plans is completely free, with no sign-up. Creating an account for a personalised plan is also free. RunRun does not ask for a credit card at registration.

Can I move from a template plan to a personalised one later?

Yes. The two approaches complement each other: template plans give you a broad understanding of what a structured running programme looks like, and the AI plan then adapts to your actual situation. Nothing is lost by starting with the library.

How many plans are in the library?

There are currently 5 plans: beginner 5K (8 weeks), beginner 10K (10 weeks), progressive half-marathon (12 weeks), beginner marathon (16 weeks) and return-to-run (6 weeks). The library will grow over time.

Browse all 5 plans — no account needed

View the 5K, 10K, half-marathon, marathon and return-to-run plans without signing up. Ready to upgrade to a tailored programme? Create your free account in 2 minutes.

See the free plans